harleyd101989

May 3rd 2014

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Get big with SUPERSETS!

DOWNLOADS/VIEWS: 331/17107

RATING: 75 (FROM 12 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is focus on tearing your muscles down and allowing time for them to recover before you tear them down again. The next week will be a different group of excercises so your muscles don't catch on to whats happening. Each day will be supersets of the different muscle groups. Superset everything except: chin up, inverted row, squat, deep squat, shoulder press, dumbell arnold press, and abs. Super set a chest excerise with a bicep, a back excercise with a tricep, and a quad exercise with a hamstring or calf exercise. You can superset the shoulder exercises if you feel like it. Focus on your form and contraction of your muscles. in between each set have a 45 to 75 second rest. Enjoy

Chest and Biceps 7 exercises, 38 mins

Barbell Bench Press	4x10, 8, 8, 6 reps	rest: 90s
Dumbbell Hammer Curl	3x10, 8, 8 reps	rest: 60s
Barbell Decline Bench Press	3x10, 8, 8 reps	rest: 60s
Barbell Bicep Drag Curl	3x10, 8, 8 reps	rest: 60s
Barbell Incline Bench Press	3x10, 8, 8 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x10, 8, 8 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s

Shoulders and Abs 8 exercises, 48 mins

Barbell Shoulder Press	3x10, 8, 8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10, 8, 8 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Barbell Front Raise	3x10, 8, 8 reps	rest: 60s
Weight Plate Shrug	1x20 reps	rest: 60s
Crunch	3x36 reps	rest: 60s
Handstand Push-Up	3x6 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s

Back And Triceps 9 exercises, 49 mins

Chin-Up	2x10 reps	rest: 60s
Cable Seated Row	3x10, 8, 8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10, 8, 8 reps	rest: 60s
Weighted Pull-Up	3x10, 8, 8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10, 8, 8 reps	rest: 60s
Cable V Bar Pulldown	3x10, 8, 8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10, 8, 8 reps	rest: 60s
	3x10 reps	rest: 60s
Dip	3x20 reps	rest: 60s

Legs and Abs 9 exercises, 46 mins

Barbell Squat	4x10, 8, 8, 6 reps	rest: 120s
Machine Seated Calf Raise	3x10, 8, 8 reps	rest: 60s
Barbell Deadlift	4x10, 8, 8, 6 reps	rest: 60s
Machine Leg Press	3x10, 8, 8 reps	rest: 20s
Calf Press On Leg Press	3x10, 8, 8 reps	rest: 90s
Machine Leg Extension	3x10, 8, 8 reps	rest: 25s
Machine Leg Curl (Prone)	3x10, 8, 8 reps	rest: 60s
Decline Bench Weighted Twist	3x10, 8, 8 reps	rest: 60s
Parallel Bar Hip Raise	3x10, 8, 8 reps	rest: 60s

Rest 0 exercises, 0 min

Chest and Biceps 9 exercises, 1 hr 4 mins

	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x10 reps	rest: 60s
Dumbbell Decline Press	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s

Shoulders and Abs 8 exercises, 55 mins

Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Cuban Press	3x10 reps	rest: 60s
Barbell Snatch Shrug	3x12 reps	rest: 60s
Handstand Push-Up	3x6 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x10 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x10 reps	rest: 60s
Weight Plate Shrug	1x20 reps	rest: 60s

Back and Triceps 9 exercises, 1 hr 4 mins

Machine Inverted Row	3x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 60s
Barbell Cambered Row (Prone)	3x10 reps	rest: 60s
Dip	3x20 reps	rest: 60s

Legs and Abs 8 exercises, 1 hr 0 min

Barbell Single-Leg Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Leg Pull-In	3x15 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	3x10 reps	rest: 60s
Sit-Up	3x30 reps	rest: 60s